Wildflower course (flat mostly), pace up a bit. L3 for the first hour. Then L2.
Peak 60min (231 watts):
Duration: 1:00:01
Work: 833 kJ
TSS: 64.2 (intensity factor 0.801)
Norm Power: 236
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 32.13 km
Elevation Gain: 885 m
Elevation Loss: 464 m
Grade: 1.3 % (421 m)
Min Max Avg
Power: 90 580 231 watts
Cadence: 2 98 75 rpm
Speed: 14.1 48.1 32.1 kph
Pace 1:15 4:15 1:52 min/km
Altitude: 12 520 367 m
Crank Torque: 16.3 101 29.7 N-m
Started with 3 minute hills (8 reps..) then did the 26 mile loop.
ATL finally moving up a bit.
Nice and flat, Calgary/Canmore workout. L2 with a couple of short bursts to 400 watts for 30 seconds.
I think I have bottomed out the CTL at about 45. Now to start pushing it back up. Interestingly this is almost exactly the same CTL I had this time last year. But that was up from a low of 36 in Dec/06. And TSB was mostly negative for the next 8 months. Currently I'm still sitting on a nicely positive TSB. Which means I should be able to jump CTL up a bit more before TSB goes negative.
TSB being negative means harder perceived workouts. Muscles hurt more going into workouts. Training just becomes much less fun.
Entire workout (182 watts):
Duration: 2:25:03
Work: 1581 kJ
TSS: 105.6 (intensity factor 0.661)
Norm Power: 195
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 73.955 km
Elevation Gain: 961 m
Elevation Loss: 1322 m
Grade: -0.5 % (-361 m)
Min Max Avg
Power: 0 499 182 watts
Cadence: 12 112 71 rpm
Speed: 4.3 56.6 30.6 kph
Pace 1:04 13:57 1:58 min/km
Altitude: -419 293 -55 m
Crank Torque: 0 151.3 23.4 N-m
Another KTown Long 56k. L2. A bit faster than Monday. Slight twinges (cramps?) in calves right at 70 minutes.
I was going to follow with a second short workout (probably 7ktt or similar) just to get the TSS up to about 110...
But after wasting a half hour fumbling the chain to replace a link before getting started... there was a great bang of a flat with less than 300m to go in KTown long... So I called it a day. Let Capp's Westwood worry about it. Have to take the bike in to get a new chain put on anyway...
Slightly longer than Saturday, but also slightly lower pace. No cramping.
Finished with a few short intervals at l5/l6. Just to get the TSS number up.. Still hard to do much at that pace as the ribs don't like me breathing to hard. But a couple of sprints at the end of the L2 workout is doable.
Entire workout (195 watts):
Duration: 1:44:39
Work: 1223 kJ
TSS: 83.6 (intensity factor 0.692)
Norm Power: 204
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 55.818 km
Elevation Gain: 598 m
Elevation Loss: 593 m
Grade: 0.0 % (5 m)
Min Max Avg
Power: 74 687 195 watts
Cadence: 10 142 72 rpm
Speed: 12.5 55.9 32.0 kph
Pace 1:04 4:48 1:52 min/km
Altitude: -1 101 50 m
Crank Torque: 0 109.8 25.9 N-m
Computrainer Dachau 48k, L2. Slight cramping in calves after about an hour.
Another set of the 3 minute hills. Increased to 8 reps.
Then did first 32k of 50 k loop. Reasonably good L2 workout.
Entire workout (32k of 50k loop) (210 watts):
Duration: 1:01:09
Work: 769 kJ
TSS: 59.2 (intensity factor 0.762)
Norm Power: 225
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.96 km
Elevation Gain: 932 m
Elevation Loss: 903 m
Grade: 0.1 % (29 m)
Min Max Avg
Power: 0 545 210 watts
Cadence: 6 107 76 rpm
Speed: 0 49.8 31.4 kph
Pace 1:12 0:00 1:55 min/km
Altitude: -175 78 -39 m
Crank Torque: 0 62 26.7 N-m
Well, my ortho-surgeon thought the x-rays looked good. Personally, being slightly squeamish about these things, I thought the "device" they put in my collar bone looked like something you might see in the hands of 14th century torturer :-)
It is a long strip of metal, say about 1"x5", with about 4 1" screws at the top end, all quite close together. And another 4 or 5 screws at the other end, spread over about 3".
Anyway, he says, no exercise or physio for another four weeks. To quote:
Don't do anything you shouldn't do...Funnily enough, I know exactly what he means...
Adnan's 3 minute hills again... followed by 7kTT and cooldown with 3m easyloop.
Some small intensity doses... It's awkward to push hard between the ribs and only being able to hold on with one hand...
Shoulder feels reasonably comfortable, but far too soon to use it for anything more than switching gears...
Wheel drag numbers in part 1 of a (hopefully) multi-part article at Rouse Artinsanales .
The Zipp's came in the best (16.7 and 19.9 w, for power absorbed at 50kmh) , unfortunately the only Bontrager tested was the Carbon Race X Lite Carbon (23.4 w). I would really love to see how the Bontrager Aoleus 5 and 6.5 performed.
Adnan's infamous 3 minute hills on the Computrainer today. They are just 3 minutes at 200 watts, then 3 minute ramp to 290.. Not that hard, but 7 times gets you tired out..
Dirk Friel makes some comments on power in an article at velonews.
This can't be said too many times...
Fitness - Fatigue = Form.
Amazing how fast CTL drops...
Anyway, spent an easy hour on the Computrainer tonight. Shoulder was reasonably comfortable, although I was careful not to put any pressure on it. Turns out to be a tad difficult to switch gears though unless you do use your right hand.
What was (and still is, probably a bit more due to exercise) sore is the ribs.
The road rash (right stomach over the kidney and top of shoulder ...) is also a bit sore. More bothersome is keeping the dressing clean and dry. Whatever else you do when on the Computrainer, you sweat like a pig.
Anyway, immediate goal is to stop the CTL dropping and then see if we can get in shape enough to do some of the Escape Velocity Spring series (9 days of racing over 5 weekends in March...) Assuming my ortho-surgeon doesn't object too much. Apparently they really don't like it if you fall and break your collarbone with the hardware from the previous break still in place.
I figure as long as I stick to dry days, and take reasonable precautions, C group racing in spring series shouldn't be too bad. Just stay out of the middle of the pack and don't contest the sprints.
They are still good workouts, and if I'm not trying to finish for a sprint I could actually have some fun going off the front to get some TT'ing in :-)
Which would actually confuse the C group who tend to chase down anyone who tries to go off the front. But properly motivated I could have some fun. Assuming of course I can get my CTL back up in eight weeks.
A very nice graphic for showing training levels and adaptations over on Alex Symons blog.
Race video finally upl0aded to Google Video... Thanks to Ryan Cousineau for reducing it in size, from about 40GB down to 5GB and then getting it uploaded through a fat pipe...
Here is the crash video...
The interesting part is the bell lap well towards the end.
Search on GoogleVideo for burnaby velodrome 2008 for the complete list.
Finally getting a chance to make an entry for Thursday..
Managed a 1st in the first race, a 6x10 points race. I'll add a blog entry with graphs for that when I get a chance and can type better.
I was doing really well in the second race, a scratch. Leading the sprint in the bell lap I went a little to high and Tony Zachary who was going over top came down a bit, we bumped shoulders and boom, both went down, at about 55kph.
Tony took the bigger hit, was knocked out, and may require surgery on one hand.
I took the hit on my right shoulder and broke my collarbone quite high up. Had surgery on Saturday to have a plate put in.
So between the pain and the T3's typing has been a bit difficult..
I won't be able to train this week because of the dressing (can't shower easily and probably not to good an idea to get it too sweaty.)
But I hope to get on the Computrainer next week.
The good (well sort of :-) ) news was the new video system I have been working on to tape track races was on and we have the whole race and crash on video. I'll post the link once we get everything pushed up to google video. I have about 40GB of mpeg2 files, and at best I can upload about 1GB per day from home. So I'm looking at re-compression and then getting access to a high speed pipe for upload.
Now I know what it's like to be hit by an ex-NFL player (just kidding Tony!)
Very hard race!
Missed out on the first sprint, too far back when the front started to ramp up for the sprint.
Same for the second sprint. Finally managed to get well positioned for the third, managing to go high and over from four back to take the sprint with inches to spare.
Rested for the next sprint, but then it was make or break, so managed to come from a fair distance back, over the top, staying out of the sprinters lane to take the sprint. That left me winded but, at that point, in the lead on points (10 to 8 for the next rider.)
I knew I needed at least one more sprint, with two to go. And planned to wait for the last sprint. But with a lap and a half to go I was in a very good position at the rail, which would allow me to dive and get a good gap for the sprint. So I went and took that sprint.
But that effort really did kill me... but with three 1st sprints I was reasonably sure I would get 1st or 2nd as long as I didn't get lapped.
Alex Pope was helpful, by pulling out to the front to keep one of the other race leaders from taking the sprint. Louis Bernard also helped by giving me a wheel to follow and keep my speed up to keep from being lapped.
Final result was 1st, by 2 points.
Update: 2008-01-15, here's the video
B Group Scratch
I think the elimination tired the group out. We had a fairly sedate start, 43kph average for the first two minutes.
Things got a bit more interesting after that, with various people going off the front and then getting caught etc.
The final ten laps was mostly just jockeying for position. I managed to get well setup behind Mike Sidic's wheel with about four laps to go. He then lead out and I was over him to get a nice gap for the last lap and sprint, to take 1st.
Update: 2008-01-015, here's the video.
B-Group Elimination.
Rider eliminated every two laps, down to three riders, then three laps to finish sprint.
The average speed during the elimination portion of the race was 46.1 kph, with a sprint about every 34 seconds... lots of opportunities to burn matches.. (See the gray fast finds in the chart.)
By keeping at or near the front I was able to minimize to some extent the number of maximal efforts, and was able to stay in for the final finish sprint.
Initially I was well positioned behind two national women track champs... but they where much better at tactics than I was... With exactly two laps to go they pulled up to the blue, a move I didn't quite catch and was forced to go under and then pull up. Which left me blind.
With one lap to go they jumped under me getting a two bike length gap which I couldn't quite get back.
Don't mind loosing against smart riders like that.
Update: 2008-01-15, here's the video.
6-day got off to a good start tonight.
Actually for the Pro/Elite and A Group it got started last night... but B group is only doing 5 days...
And the second day is all sprints, so I won't be doing those...
Tonight was 3 races, Elimination, 40 lap Scratch and 60 lap 6x10 Points race. There where about 17-18 riders for each race. I'll post some details tomorrow, but overview was 3rd in the Elimination, and first in both the Scratch and Points race. All of the had reasonably hard competition. There where two national level women track riders who where both strong and had a very good sense of tactics.
